As we age, our relationship with food often changes. We might find ourselves more conscious of our health and the impact our diet has on our well-being. For those of us over 50, snacking can be a particularly tricky subject. We’ve all heard conflicting advice: some say snacking is a no-go, while others claim it’s the secret to maintaining energy throughout the day. So, what’s the truth?
The good news is that snacking isn’t inherently bad. In fact, when done correctly, it can be a powerful tool in your health arsenal. The key lies in the timing and choice of snacks. Let’s delve into the wisdom shared by Lani Finau, a Registered Nutritionist and Health Coach at Juniper, to uncover the best times to snack and how it can benefit your health.
The impact of snacking on health
Snacking can be a double-edged sword. On one hand, it can help maintain a regular eating pattern, which is beneficial for stabilising appetite and curbing cravings throughout the day. On the other hand, mindless munching or poor snack choices can lead to unwanted weight gain and energy crashes.
The secret to successful snacking is planning. Aim for one to two planned snacks per day, ideally between main meals. This can help boost your energy levels, keep hunger at bay, regulate blood sugar, and promote a healthy metabolism.
Mid-morning
A mid-morning snack can be a lifesaver, especially if breakfast was hours ago. It’s the perfect opportunity to refuel and prevent that dreaded energy slump. Choose something light yet nutritious to tide you over until lunch. Ideal options include Greek yoghurt with fresh berries or a handful of nuts or seeds.
Mid-afternoon
As the day wears on, you might start to feel your focus wane. A well-timed afternoon snack can sustain your energy levels and prevent overeating at dinner. Look for snacks that combine protein with complex carbohydrates, like hummus with wholegrain crackers or apple slices with almond butter.
Pre-workout
For those who enjoy exercise, a pre-workout snack is crucial. It provides the necessary fuel for your body to perform at its best. Opt for easily digestible carbs, such as a banana or rice cakes with a drizzle of honey, about 30 to 60 minutes before your workout.
Post-workout
Post-exercise, your body needs to recover. A snack rich in protein, paired with carbohydrates, can help repair muscles and replenish energy stores. Try a protein shake with a banana or cottage cheese topped with fruit.
Before bed
Contrary to popular belief, a small snack before bed can actually promote better sleep. The trick is to choose snacks with protein and healthy fats, which won’t spike your blood sugar levels. A few almonds with chamomile tea or a spoonful of nut butter can be soothing pre-sleep options.
When to avoid snacking
While snacking has its place, there are times when it’s best to resist the urge. Avoid snacking when you’re not truly hungry, such as out of boredom or stress. Also, steer clear of late-night snacking on sugary or high-fat foods, as these can disrupt sleep and contribute to weight gain. Lastly, snacking too close to meal times can diminish your appetite for more nutritious foods.
Snacking can be a powerful tool for maintaining energy and overall health when done right. By choosing the right snacks at the right times, you can support your metabolism and well-being without guilt.
What are your go-to healthy snacks? Have you noticed a difference in your energy levels based on when you snack? Share your thoughts in the comments—we’d love to hear your experiences!
Also read: Stop eating lunch at the wrong time! Here’s when to do it right
